~ Loving to Train and Race

Week 6 Boston Training Day 6///Best to Little Rock Folks

I had a very easy 6 mile recovery run on the treadmill today; I am saving my energy for my long training run Sunday. I am doing a better job listening to Coach Pete, who continues to direct me in the best direction for Boston. I also want to give my love and a shout out to all those folks running the Little Rock Marathon. I know a few people running this one, and I know they will do very well. I cannot wait to hear their conclusion. I ran its half-marathon back in 2009 and in 2010. It was the 2010 race that I ran upon my return to running. It was a very ugly race for me; I think I was around 190 lbs and greatly out of top shape for a marathon. Honestly, I was trying to get through this thing standing. You can see how much heavier I am during this race than I am now.

Total Miles today: 6

Here is what I stated after that 2010 race:

Well, I ran the Little Rock Marathon this past weekend. Most people will tell you that my time was GREAT!!! However, I am not pleased with the results. My official time was 3 hours and 42 minutes. The course was hard. The hills were really difficult, especially during the second part of the course. I got a high starting seed which allowed me to start in corral A. As the race started, the pace group I was in got off to a great start; however, I decided to run with this girl who was a stud and who already qualified for Boston. We were in front of the pace group throughout the race.By mile 20, I discovered that she was a much better runner than me. I was on pace to run a 3 hour and 27 minute marathon by 20, but cramped up every mile from 21 to 26.

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The participation in the Seabrook HM is OK! But consider this race to be a training run under serious conditions. That means: do not expect a new PB as you run this race “out of the training” as we say. If you follow my plan you will not be properly and fully tapered. Nevertheless you should make it between 1:25 and 1:30 h. That would be wonderful and confirm your great form. Week 03 of my plan was supposed to be a rest week before those two peak weeks. Please retain this week as a rest week so you have a kind of insinuated rest week.

Saturday early morning: 30 (NOT MORE!!!) min of easy jogging to recover (Active Recovery is the term) Right after that make 5 IR (IR: I described that in the appendix to my plan) Proper stretching!!!
Sunday: Race Please W/U by 15 min of VERY easy jogging and some IRs. Do not stretch BEFORE the race. Stretching slacks off your muscles. But for the muscles it is essential to be tense in order to be ready for work and bring the full performance. So NO stretching even if you see many runners stretching. After the race wait at least two hours before you stretch well. In those first two hours the recovering bloodflow has priority.

Please do not change the sequence of the days and the training content in this week.

Ingo (Ingo is my partner in my company SmartRunning) and me had a great 31-k-run today in the early morning. So it looks like we are well prepared for Boston. The weather was sunny, but cold, nevertheless great running conditions with 0°C – 2°C (32°F-35°F). As I came home my wife was waiting with an awesome breakfast. What a day! Now I am back to the work desk.